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The main objectives pursued by all people who start practising physical exercise are usually to improve general health, lose weight, gain muscle mass or achieve a slimmer body. However, there are other beneficial effects that we can get from sports and that often go unnoticed, so are the effects on mental health.
 
And, for a few years now, scientists are investigating how physical exercise is able to improve brain function. Although, really, if you are already practising physical exercise you have already noticed some of its beneficial effects (such as relieving stress and serving to disconnect from the daily routine, etc.) without having to investigate a lot. But it is that in addition to reducing stress or serving as an escape from daily routine there are many other benefits:
 
1. It releases chemical substances that make us feel good:
As you know, exercise releases endorphins, substances capable of creating a sense of relaxation and happiness. Even some studies have shown that physical exercise is able to relieve certain symptoms of depression. It is for this reason that many experts recommend people suffering from depression or anxiety to start practising some kind of physical activity. In some cases, it has been speculated that exercise can be as effective as antidepressant medication in the treatment of depression. And for all this it is not necessary to spend countless hours in the gym, to improve the mood will be enough with a session of 30 minutes of 3 to 5 times a week.
 
2. Improving self-confidence:
Physical activity is capable of increasing self-esteem and improving one’s own image of oneself. In fact, no matter the age, the weight or the gender, the exercise is able to quickly increase the perception of someone’s attractiveness.
 
3. Prevents cognitive deterioration:
Aging as well as degenerative diseases such as Alzheimer’s cause the death of brain cells, which in the long run leads to the loss of many important functions of the brain. And although exercise and a healthy diet are not able to cure this neurodegenerative disease, they are capable of preventing its appearance by decreasing the cognitive deterioration that begins after being 45 years old. How? Increasing brain chemicals that help prevent degeneration of the hippocampus, an important part of the brain related to memory and learning.
 
4. Relieve anxiety:
The chemicals that are released during and after exercise can help calm people with anxiety issues. Apparently, interval workouts can reduce anxiety, and we thought that interval exercises were just a good way to burn calories.
 
5. It could improve intellectual capacity:
Several studies conducted in mice (although some also in men) have shown that cardiovascular exercise can create new brain cells (neurogenesis) and improve the overall performance of the brain. Other studies suggest that a hard workout session increases the levels of a protein known as BDNF (Brain Derived Neurotrophic Factor) which is thought to be able to help in decision making, thinking and learning.
 
6. Improves productivity:
Tired and without performance after a few hours of work? Going out and jogging for about 20 minutes could help you avoid it. Research shows that workers who use part of the half-day break to exercise are more productive and have more energy than their sedentary peers.
 
As you can see, exercising can have positive effects beyond those always commented. Gaining self-confidence, helping to get out of a bad patch, or even helping us to think and reason more intelligently are some of the reasons that can also motivate us to practise exercise on a regular basis.
 
Exercise and mental health
Another aspect to highlight, of physical activity, is about the advantages it brings to mental health. Performing some type of exercise brings a whole series of psychic and psychological improvements. To begin with, it generates the production of neurotransmitters, such as endorphin and serotonin, which are fundamental internal hormones since they produce sensations of pleasure and well-being and improve mood. It is for this reason that it is suggested that the habit of moving helps to reduce or prevent depression.
 
When we talk about mental health we refer to a wide range of factors. One of them is the stress of current life that can cause discomfort such as headaches and nerves. Here also physical activity contributes its bit to control it as it is shown that doing some activity or exercise lowers the level of cortisol, a substance released in a stressful situation by the adrenal glands that produces an increase in blood glucose and thus the muscles get more energy to deal with stress. In other words, it is a hormone that has positive functions but it is necessary to control it because its excess brings negative consequences.
 
Another aspect related to mental health in which physical activity is recommended is when you suffer from tension headache, related to stress and anxiety. Performing activities such as walking, swimming or jogging helps to release tensions, that is to spend the energy we have accumulated and thus feel better. A proof of this is the sensation of muscular relaxation that we enjoy when we leave the pool or after having walked a long way.
 
Exercising regularly brings simple advantages for mental health at all ages, some of them are:

    • Strengthening and maintaining the autonomy of people.
    • Reducing the social isolation that certain lifestyles have.
    • Increasing self-esteem and improving the image we have of ourselves.

Finally, in all stages of life and especially in the elderly is proven that to avoid cognitive impairment it is important to perform some sport or exercise because it generates the necessary brain irrigation to keep our brain active and working.
 
It’s important to remember:
In order to obtain the benefits of physical activity and avoid problems, it is not necessary to become a professional athlete or to dedicate many hours, it is enough to start and achieve a minimum of 30 minutes of daily activity accompanied by a healthy and varied diet, the benefits of physical activity will be seen in the short and long term.